WoD - Friday 2nd February, 2018

Rarely do I get cause to say this and actually, really mean it. But...thank F**K it's Friday! My legs are in bits!! No where near as much as Matt Parry's, obviously, that poor man nearly died on Tuesday, and I caught him hugging a parallette's after yesterday's WoD. 
Sorry brother! 

Nearly there team. The less said about today the better. Poor Tim in the morning class may not have made it to the bike before having to go outside and check that he hadn't lost his keys in the bushes?! 

Happy Weekend all!! 

CrossFit Cardiff Partner WoD

In pairs, splitting work as needed complete as many rounds and reps as possible, within 15mins of:
30 Hang Power Clean and Jerks (40/30kg)
50 Pull ups
4x100m Shuttle sprints

Good luck and welcome to the weekend. Before you go out and get so drunk you attempt to climb into a shoe...please write your rounds and reps on the whiteboard...IN ONE COLOUR (there is a method to my madness). 

WoD - Thursday 1st February, 2018

Pinch, punch, first of the month you beauties. 

I have two things to tell you tonight. Firstly, Prodders the rockstar is putting herself into a hole for the entire month by donning a 10kg weighted vest! The only time she wont be wearing it will be showering, sleeping or working! So she has signed up for as many over-time shifts as the European working directive will allow, warned Welsh water off about an up and coming demand increase of it's services and has purchased a brand new, memory foam mattress ready for the second most famous sleep in in history! John Lennon eat your heart out!! 

All joking aside, what she is doing is seriously commendable. Please, please get behind her and give her the support she deserves. You can find out just how by clicking here...

https://www.justgiving.com/fundraising/myweightedweeks

Secondly. And as importantly, throughout 2018 I will be recognising a member of the month. Various reasoning, depending on what the coaches have witnessed throughout workouts and classes will dictate who this award is given to.
This month, Enrique has really caught my eye, rather than simply kicking ass and fully committing to each and every workout, as soon as he is done, he's over to his fellow team mate to support them over the line. 
CrossFit is hard, really hard, but it's people like you Enrique, that makes those thrusters just that little bit easier. 

People are gonna be especially in need of you tomorrow brother...

CrossFit Cardiff WoD
A: For Time
21 - 15 - 9
Deadlift (100/70kg)
OHS (60/40kg)

Rest 6mins

B: For time:
21 Cal AB
Rest 3mins
15 Cal AB
Rest 2mins
9 Cal AB

Try, if you can, to peel yourselves off the floor and get those scores written on the board...

WoD - Wednesday 31st January, 2018

So I was slightly off in my estimation of how long I thought that would take, just a little, but absolutely bang on with how much I thought it would hurt!
Legs or lungs...which was worse?? 

The only way to go about that was suicide pace, and then hold the f**k on! Tomorrow, you might have to be a bit more tactile in your approach. With a complex movement forming a large part of the workout, aim to "pace" through the rest so that you can hit those rings consistently each time.  

CrossFit Cardiff WoD

Within 12mins complete an AMRAP of:
6 Muscle Ups
12 KB swings (24/20kg)
24 Double Unders

Please write rounds and reps to the whiteboard...

WoD - Tuesday 30th January, 2018

If you are not on the Reebok CrossFit Cardiff members group...and you are clearly a member, request to join and we shall accept you. It is where we post loads of cool info on there about up and coming events. 

Anyway...
My Aaaaaaaaaaaaaaaass!! Lunging makes you strong, will more than likely come up in the open, aaaaand causes you to dish out some whiplash when unsuspecting civilians have their heads violently rotated in a uncontrollable reaction to seeing your peachy behinds walking the streets! 
You are welcome!!

Although, you might not be as thankful for this...

CrossFit Cardiff WoD

50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Medicine Ball Cleans (20/14lbs)
Burpee Box Jumps (20”)*

*that's right lads, you get to jump on a small box today! 

Please forgive me and write your times to the whiteboard...

WoD - Monday 29th January, 2018

Whether you thought so or not...they were all going soft on you (maybe not Ash on Monday), but the rest of the team, programmed "nice" workouts.
Kiss your relaxing weekend goodbye! No more leisurely espresso drinking while soaking up the beautiful Welsh, morning sun; no more lightly toasted English muffins topped with mouth watering, perfectly poached eggs, covered in succulent hollandaise sauce; NO MORE time to loaf on the sofa in front of a boring, black and white, "slot filler" film, placed simply to allow you to drift you off for a Sunday afternoon super, nana nap...it's time for some fitness! This week biatches...you're mine! ;-) 

CrossFit Cardiff WoD

Back Rack Walking Lunges
8 - 8 - 8 - 8*
Each set should be performed for the maximal weight, that technique will allow. 

*As soon as possible following each set of lunges, athletes will Row 16/14 Calories for time.

Please post one load, plus one time per rounds. 

WoD - Friday 26th February, 2018

And you thought that you could get through the entire week without a decent kicking on the ASSbike...whatever Trevor! 

This time though, you do get to spread the load...#safetyinnumbers

CrossFit Cardiff Partner WoD

A. Within 10 mins, complete an AMRAP of (YGIG):
10/7 Cal assault bike
10 Burpees
Rest 5 mins
B. Within 10 mins, complete an AMRAP of (YGIG):
10 Dumbbell STOH (50/35lbs)
15 Box jumps (24/20")

Post your GINORMOUS/KICKASS round scores to the whiteboard please...

If I had a pound every time this happened...we'd have a few more assault bikes! ;-) 

WoD - Thursday 25th January, 2018

So I obviously reviewed the programming that that nutter Ash sent me last week, but made a mistake. It was actually me who added the two minutes of double unders, or suggested too. And I messed it up. My bad! 
However, as you may have noticed, I adjusted it midway through the 6:30am class. You can tell your calves to address their thank you notes to CrossFit Cardiff, FOA: Davs.  

CONROY, GOOD luck you hairy beast! Remember, all that you need to do during an interview is talk about CrossFit. And if that fails...just SING!! 

CrossFit Cardiff WoD

AMRAP in 20 mins:
5 Power cleans (80/55kg)
10 TTB
20 Wall balls (20/14lbs)
200m Run

Once you have stopped feeling massively sorry for yourself, get up and write your round score to the whiteboard...

At least you will look bad ass when the swelling goes down! Shorts in the winter! 

WoD - Wednesday 24th January, 2018

Welcome to the hump day...what so soon?! Doesn't time just fly by when some ginger bastard is trying to kill you will burpees and rowing. 
Hands up, anyone else's legs not work for a significant proportion of last night? Yep, mine either. 

Small house keeping point. I know that we do bad things to you and as per mentioned, your legs...but could you please, please leave your gym bags upstairs. Please. 
Think of it this way, climbing the 14 (that's it, INCLUDING the top one) stairs will encourage oxygenated blood to flood to juuuuust where it's needed. HATS, COATS, BAGS and other stuff. Please, put them upstairs where the beautifully decorated balcony affords you a bad assed view of the pain you are about to endure! 

CrossFit Cardiff WoD 

5 sets, all within a 2min window of: 
Max strict Pull Ups
Max strict Handstand Push Ups
Max set of Double Unders
Rest 2mins after the doubs and before the HSPUs

LOOK how good it is, the view...please ignore whatever Ash is doing to Jack. "Bro'ing out!!!"

WoD - Tuesday 23rd January, 2018

Well that brought Monday home with a massive ginger bang! Who doesn't like burpees again?? Oh yeah...EVERYONE!! 

Well anyway, now that that is over, we can chill our "booties" a little and focus on getting those suckers ready to give folk whiplash when you walk by them on the beach; throughout this UP AND COMING summer! 
A few sumo deadlifts and you'll all have butt cheeks like Arnie...

CrossFit Cardiff WoD

Sumo Deadlift

5 - 5 - 5 - 5 - 5*

*build HEAVY and stick to the same weight across all five sets. Make it feel like a fight! 

If you survive, please write your loads on the whiteboard...

WoD - Monday 22nd January, 2018

Welcome to another week, six more chances (if you're not Conroy and actually rest on one day that is) to kick your own ass to amazing levels of badassery.

The Ginger Ninja is your pilot through this weeks pain, sorry I'm mean...fun. Regardless of how many calories you have to do on the assault bike, you will have fun. Fooooooor sure! 
The additional "fun" is us simply being cruel to be kind, allowing you legends to prepare to the very maximum for the up and coming CrossFit Game Open; literally the best fun you will have this year with some of your clothes on! 

Try and think of a better way to start the week, go on...see if you can...

CrossFit Cardiff WoD

For 5 Rounds and within 2mins, complete: 
20 Bar hop burpees
Max cal row
Rest 4 mins between rounds

Please post huge numbers of total cals, per round, to the whiteboard...

NOPE, and...they row a shit ton of calories too...

WoD - Friday 19th January, 2018

The final hurdle before the weekend is upon you, where, instead of drink and eat and chill, you nutters will more than likely come back to the gym and smoke yourselves again! 
And we love it! ;-) 

What do you mean you don't like a heavy sumo deadlift high pull...what???

CrossFit Cardiff WoD

Within 15 minutes, complete as many rounds and reps of:
5 Sumo Deadlift High Pull (60/40kg)
10 GHD Sit ups
20 Double Unders

Please scribe your MASSIVE score of rounds and reps to the whiteboard...

WoD - Thursday 18th January, 2018

Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike.

Did it work? No?? Ah well, don't worry...it's only Fran...

CrossFit Cardiff WoD

'FRAN'
For time: 
21 - 15 - 9
Thruster (42.5/30kg or 95/65lbs)
Pull up

Here is the story...

WoD - Wednesday 17th January, 2018

So then you beautiful lot...how are the stairs? Walking down them backwards helps! And you thought Hannah's week was bad...what did I tell you about outdoing each other! 

Its alright, you have nothing to worry about, it's not as if Conroy has programmed an assault bike interval WoD or anything!! :-I

CrossFit Cardiff WoD

5 Rounds of:
Within 2mins complete:
20/15 Calorie Assault Bike
8 Dumbbell Power Cleans (50/35lbs)
AMRAP of 10m shuttle sprints
Rest 4mins between rounds

Please post the score from each round to comments...

WoD - Tuesday 16th January, 2018

Now that you lot have finished monkeying around, we can get back to some hard fitness! Just kidding. Anyone else's forearms feel just like Ash's normally do on a lonely Sunday night? ;-) 

Tomorrow we have a cheeky two-parter for you. Get some load moving and then get really sweaty with something a little lighter. Enjoy you ninjas! 

Ps. If the open wasn't exciting enough, an exciting addition is coming along with it. Stay tuned for details...

CrossFit Cardiff WoD

A: Within 20mins establish a 1 Rep Max back squat

B: Within 8mins, complete as many rounds and reps as possible of:
12 back squat (60/40kg)
6 strict HSPU

WoD - Monday 15th January, 2018

Firstly, I would like you to take a long hard look down at your own legs and say..."well done lads, you made it! You beat her, Hannah, that evil woman who tried to kill you...you survived!" 

Secondly, get your butts into class and blow off those weekend hang overs, as not everyone is doing dry January! ;-) We have complete our first Foundationals class of 2018, F**K YEAH! Please, please, welcome them into the gym with a sweaty, and chalky hug...just like you were. 
Grab one, show them where everything is, partner up with them and throw down. I can't wait to see it. 

CrossFit Cardiff Partner WoD

10 Rounds For Time of:
10 cal row
8 KB swings (32/24kg)
1 Rope climb

These rounds performed are in a "you go, I go style"

You legends below, and you long standing legends, please write your first ever times to the whiteboard...welcome to the party. 

Hugh was asked if he could take a picture and then handed an iPhone...the focus option is lesson No 2. ;-) 

WoD - Friday 12th January, 2018

Who's legs hurt? Mine do!! Strange how 150 wall balls and some "running" will do that to you! 

She's not only brutal when programming workouts, but while on the last day of a 3 day fast, Hannah decides to put a mouth watering chicken soup in the slow cooker! Cheers buddy!!!

Last day of a total beasting for you lot...or is it? I promise the coaching staff definitely does NOT attempt to outdo each other with the brutality of their programming. With that in mind...good luck for next week!! 

CrossFit Cardiff Partner WoD

12 Rounds for time of:
3 Deadlifts (140/100kg)
6 Handstand Push Ups
30 Double Unders

Athletes will perform the workout in a you go, I go fashion; completing 6 rounds each. 

Post your lighteningly fast times to the whiteboard please...

WoD - Thursday 11th January, 2018

Well the open is just around the corner. NUTS!! For those of you who aren't sure what the open is, have a gander here...

I still saw some poor soul clutching to the silly season with a ninja death grip, still proudly displaying a Xmas tree. LET IT GO BUDDY! 

There is really no need to worry anyway, it will be that time of year again before you know it. Just not before a shit ton of awesome fitness, and a blisteringly cool summer! It's coming!

CrossFit Cardiff WoD

Reebok CrossFit Games Open WoD 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (75/55lbs)
3 bar muscle-ups

Please check your scores from last year, if you did it, to see how much fitter you are. Or probably not if you are me. 

Record rounds and reps to the whiteboard...

WoD - Wednesday 10th January, 2018

Who got it? Anyone? Tough right? Next time we will go for a 2.5km row! Ouch! 

Can't feel your legs, don't worry, they aren't getting a break just yet...

CrossFit Cardiff WoD

For time:
150 Wall Balls (20/14lbs)
Each time you break, run 400m

Please post times to the whiteboard.... 

WoD - Tuesday 9th January, 2018

Ok so I’m sorry about this, it is a joint venture and it was actually me that hammered the last nail in. You’re going to love it really... 

CrossFit Cardiff WoD

For Time: 

2km Row

While rowing said 2km, death by burpees* 

*3...2...1...FITNESS, athletes will perform 1 burpee and row as far as possible until the next minute rolls over, where they will do 2 burpees. Athletes will confine in this fashion until they either complete 2km of rowing or...the burpees get ya!  

Please post your times to the whiteboard... 

When performing this workout just remember the above picture, and how innocent I look!  

WoD - Friday 5th January 2018

Welcome to Friday, first of the year.

Hands up if you think that Melski will be smashed later? There's a strong chance so that she can drown her sorrows from this workout...

CrossFit Cardiff Partner WoD

For time:
5km Row
Partners will switch each time a 400m run is completed...

Please scribe times to the whiteboard.

Run like Mo Farah being chased by a bear...